Feb 16, 2017 – Health Talk: 8 Top Evidence Based Weight Loss Tips That Can Rid You Of Excess Fat
By Patience Boulor
People are advised to do all sorts of crazy things, most of which have no evidence behind them.Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are some weight loss tips that are actually evidence-based.
Cut back on added sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.
Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others.
If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Eat less refined carbs
Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
If you’re going to eat carbs, make sure to eat them with their natural fiber.
Go on a low carb diet
If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.
Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.
Use smaller plates
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.
Exercise portion control or count calories
Portion control (eating less) or counting calories can be very useful, for obvious reasons. There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight .
Anything that increases your awareness of what you are eating is likely to be useful.
Keep healthy food around in case you get hungry
Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry. A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).
Brush your teeth after dinner
Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.
Eat spicy foods
Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly.